I. Maintaining a Healthy Weight A. Performance Nutrition 1. The training diet - the best eating plan for athletes is one that is balanced, moderate, and varied. a. Hydration - the body naturally loses fluids through perspiration, breathing, and waste elimination. these fluids must be replaced to avoid dehydration and heatstroke. Becoming dehydrated can lead to an imbalance of electrolytes (minerals that help maintain the body's fluid balance. b. Drink 16 to 24 ounces of fluids two to three hours before a heavy workout and 6 to 12 ounces of fluids every 15 to 20 min. c. Rehydration - restoring lost body fluid B. "Making Weight" 1. Losing weight - fasting, crash dieting, or trying to sweat off extra weight before weigh - in can cause dehydration and harm your performance and your health. May also lead to a loss of muscle mass. 2. Gaining weight - a program that combines balanced nutrition and exercise is the healthful way to gain weight. A supervised resistance-training or weightlifting program can help build muscle-mass. ***A SLOW, STEADY WEIGHT GAIN OF NO MORE THAN ONE TO TWO POUNDS PER WEEK IS RECOMMENDED***II. Vegetarianism A. Vegetarian - a person who eats mostly or only plant foods B. Types of vegetarian - 1. Vegans - avoid all animal products. They don't eat eggs, dairy products, or even honey. Many vegans also avoid anything made from animal products, such as leather, fur, and wool. 2. Fruitarians - eat only fruits, seeds, nuts, and other plant components that can be gathered without harming the plant. 3. Lacto-vegetarians - eat dairy products, but not eggs.They may or may not avoid non-dietary use of
animal products. 4. Lacto-ovo vegetarians - eat both eggs and dairy products. This is the common group of vegetarians and what most people think of when someone says they're "a vegetarian" 5. Pesce-vegetarians include fish in their diet. 6. Pollo-vegetarians eat fowl, such as chicken and turkey, but avoid red meat and pork 7. Flexitarians mainly eat vegetarian food, but will occasionally make exceptions.

III. Dietary Supplements A. Dietary Supplement - a non-food form of one or more nutrients. They may contain: 1. vitamins 2. minerals 3. fiber 4. protein 5. herbs They come in the form of pills, capsules, powder, liquid formIV. Risks of Dietary Supplements A. taking a MEGADOSE, or very large amount of a dietary supplement, can be dangerous. Vitamins A, D, E, and K, for example, are stored in body fat and may cause toxicity if taken in large amounts B. Herbal Supplements are chemical substances from plants that may be sold as a dietary supplement. They are sold as "natural" nutrition aids. However, the safety and nutritional claims of many of these products are not based on conclusive scientific evidence. Some herbal supplements have been known to cause dangerous side effects include ephedra, lobelia, yohimbe, and chaparral.